Back Pain Self Help Exercises

Text Box: Complementary Sacrum Exercises Lie on the floor with a tennis ball under the sacrum at the coccyx and make simple up and down movements with both legs. Do not hold your breath and stay relaxed.

Text Box: Hip Exercise: Lift the Leg to approx. 90° then bring it back to a straight position while applying gentle pressure against the hip joint by pulling on the upper thigh with the hand or a rolled up towel. Exhale while applying pressure but stay relaxed. Repeat minimum three times per side. Pull / Press only when the leg is on the downward movement. Do this Exercises as often as you can, minimum 2 x a day better more often. Do it after every sport as well. This keep the hip in place and the legs even in length.

Text Box: General Rules: Always consult your doctor first before starting any exercise! The featured exercises aim to continue the alignment after a Dorn Therapy, but can be done as Prevention and Maintenance without prior Therapy. To achieve the best results the exercises should be done regularly, best several times a day. Do not exercise after any injury following an accident and do not exercise if you experience fever, migraine or inflammations. The exercises must not cause any pain while doing them and it is best to repeat them more often than doing them too intensive. Do not hold your breath during the exercises. Best results are achieved if all exercises are done several times a day for the first two month then at least once a day after that time. This however should be accompanied by the prevention (avoid wrong movements) and maintenance (muscular treatments like deep neuro-muscular massage and correct muscle training, the 3 tools for Self Healing! Although the DORN METHOD Exercises are very safe if done gently and in the correct way no Liability for any consequence resulting from the conduct of these Exercises lies with the author or publisher. Full Self–Responsibility rests on the Practitioner of these DORN METHOD Exercises.

Text Box: 1st Tibetan Rite: Stand with outstretched arms and make fast 360° turns clockwise by doing small steps (to avoid tension in the hip). To avoid dizziness in the end stand firm, breathe deeply, while focusing onto the thumbs, with the hands (palms) together, about 30 cm (1 foot) away from the face.

Text Box: General Rules: The featured five Yoga related Breathing Exercises aim to balance our Energy Centers also called ‘Chakras’. In a state of complete Balance we can achieve Unity of Body-Mind-Spirit and Creation and therefore induce Healing and stop Aging. The preferred time for these Exercises is at the beginning of the day, however they can be done at any time. The final goal is to do each of the five Exercises 21 times in a relaxed way while you may try to imagine that positive Energy / Life Force / Prana is entering our body every time we inhale and Excess Energy is leaving our body every time we exhale. You can start with less Repetitions first e.g. 3 to 7 for the first week and gradually increase the amount by 2 or 3 each week until you reach the full 21. The Movements can be done with or without short breaks in-between but should be in Harmony with our breathing rhythm. Try to stretch the body in each start and end position as good as you can but do not over exert yourself while doing these Exercises.

Text Box: 2nd Tibetan Rite: Start by lying flat on the floor (mat), arms on the side of the body, legs relaxed together. While breathing in deeply and slowly with the nose rise both legs straight to a 90° angle and the toes bended downwards towards the body. At the same time tilt the head forward with the chin towards the chest. Try to synchronize movement and breathing. The hips and the shoulders should stay flat on the floor during the movement. The arms can be pressed downwards against he floor a little to stabilize the movement. Stay in that position if possible only until the natural urge to exhale sets in before you return to the start position.

Text Box: As soon as you feel the urge to exhale move slowly back to the start position while emptying the lungs completely. Relax the body in the end and repeat the movement with the next breath in.

Text Box: 4th Tibetan Rite: Start by sitting on the floor, arms kept straight, fingers pointing to the feet, back always kept straight and chin towards the chest. While breathing in move hips upwards and head backwards to form a bridge. As soon as you need to exhale move back to start position. Repeat the cycle with the next breath in. Stay as relaxed as possible and do not overstretch the head. Hand and Feet do not change their position and breathing and movement should be in harmony.

Text Box: 5th Tibetan Rite: Start with a push-up position standing on the toes (or knees if you have problems in the lower back) Fingers pointing to front and head is tilted backwards but not overstretched. While breathing in lift hips upwards and bring chin to the chest and push heels towards the floor to form a reverse ‘V’. As soon as you need to exhale move back to the start position. Always keep the back muscles tensed for back protection and repeat the cycle with the next breath in.

Neck Exercises

Text Box: Press with fingertips gentle against the transverse processes of the cervical spine, in the groove between the neck muscles, while turning the head relaxed side to side (No No Movement). After 10 sec. change position downwards several times to cover whole neck. Don’t hold the breath and don’t do if there is Pain. Minimum 3 x a day.

Text Box: Press with thumb against the transverse processes of the Atlas (1st Cervical vertebra) about one finger width behind the ears just below the Mastoid Process with gentle pressure directed 45° upwards and to the front while turning the head side to side (No No Movement). Do not hold the breath and don’t do if there is Pain. Minimum 3 x a day.

Text Box: Press with fingertips of index an middle finger downwards and inwards at the groove by the lowest part of the neck (careful: sensitive area!) while turning the head from side to side (No No Movement). Do not hold the breath and don’t do if there is too much Pain. Minimum 3 x a day.

Text Box: Lean / push yourself against the corner of a wall / doorframe / cabinet directly next to the middle of the Spine and swing with both arms back and front. Change position downwards every 10 seconds to cover the whole back. Don’t hold the breath and don’t do if there is Pain. Do this minimum 1 x day better more often.

Text Box: Scoliosis Exercise: (Right photo) Lean against a corner at the side and at the middle of the curve, stay at this position for at least 1 minute while swinging the arms back and front. Repeat if there is another curve on the opposite side in a similar way. Don’t hold the breath and don’t do if there is Pain. Do this minimum 1 x day better more.

Spine Exercises

Sacrum Exercises

Text Box: Lie flat on a stable table with the buttocks a little bit over the edge. With both legs in the air make simple up and down movements. Do not hold your breath and stay relaxed. Do not do this Exercise if you feel any Pain. Do it minimum 1 x a day, better more, for approx. 30 seconds each time.

Text Box: Sit with your Coccyx against the tip / corner of a stable table, lean a little backwards and hold yourself in place with the hands on the edges of the table. With both legs lifted up make simple up and down movements. Do not hold your breath and stay relaxed. Do not do this Exercise if you feel any Pain. Do it minimum 1 x a day, better more, approx. 30 seconds each time

Text Box: Hold yourself between two chairs with the legs in the air and swing them back and front for approx. 1 minute in total. Do this minimum once a day.

Below as a perfect complement to the Dorn Method Exercises:

The Five Tibetan Rites

Followed by some more Dorn Method Self Help Exercises! Scroll down!

Text Box: Push with fist onto posterior part of the Hip-Blade while the leg (on the same side or opposite side) is on the Backswing. Exhale while pushing and stop if it causes any Pain.

Other also important Self Help Exercises:

(Excerpt from the Book: The Dorn Method)

Knee-Joint Exercise:

Another way is to put the leg (with the knee joint bent) onto a small stool or the floor and press with one hand on the upper calf muscle directly under the joint and the other hand pressing into the knee from above while straightening the joint. Repeat this exercise several times and then change to work the other knee the same way.

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Ankle joint exercise:

To align the ankle joint, stand with the foot firmly on the floor and bend the ankle joint forward to the maximum position. Then press the heel onto the floor while straightening the joint/leg.

The hands may rest on the knee to exert further pressure and you may also imagine that there is something under the heel that you want to press into the floor while straightening the leg.

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Self Help for the vertebrae:

The lumbar vertebrae L4 and L5, and sometime L3, often get misaligned when there is pain in the lower back.

This area is not so easy to treat by oneself but you may try the following:

Press with the thumb on the side of the Lumbar vertebrae L4 or L5 (L3) where there is pain, next to the spinous processes, while the leg on the same side or the opposite side swings back and forth in a relaxed manner out from the hip. Exhale while pressing and repeat several times. There should not be too much pain while pressing and it is better to repeat this several times with gentle pressure than pressing too hard and therefore causing unnecessary pain. This exercise should only be done in case of pain in the lower back and is not suitable as daily maintenance exercise! unless you have a history of lower back pain then you can do it for maintenance and prevention on a daily basic over a longer period of time.

Self Help exercises for the shoulder:

The shoulder joint is quite flexible and is capable of a wide range of movement, but it is also one of the weakest joints in our body and most real-life luxations occur in this joint.

To treat this joint, we lift the arm sideways to about 90° and then hold the upper arm with the other hand in the middle and push it towards the shoulder joint while the arm is lowered and brought back to its normal position.

This movement is repeated several times in a relaxed manner and you should exhale every time you push and move the arm.

Another possibility is to lift the arm to the front and then hold the elbow with the other hand and push towards the shoulder joint while moving the arm back to the normal position. Again repeat this movement several times and exhale while exerting gentle pressure. You may lean your back against a wall while doing this exercise. There should not be any pain while pushing and moving the shoulder joint.

These exercises can help in easing shoulder pain but should be done regularly even when there is no pain just so you can maintain the proper position of the shoulder joint.

Recommended several times a day for patients with problems and minimum once a day for those who just want to prevent or maintain.

Self-Help-Exercises

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The DORN METHOD Self Help Exercises are designed to simulate the corrections done by a Therapist but they can NOT replace a treatment done by an experienced Dorn Therapist!!! Shown are first the basic Exercises everyone should do, not just to treat but also to maintain and prevent Back Problems. You also find a sample Video Demo to some. >>> In any case it is advised to see a health professional first before starting any exercise program!

The eBook (in English and Italian language ) with all exercises, an instructional Video and a complete DVD-Set with e-book and Dorn Method Instructions and all Self Help Exercises is NOW available and I hope I can find enough people who purchase it so my free sharing of all the Information will prove to be the right path for me!

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The Five Tibetan Rites are also featured as a perfect complement to safely strengthen and stretch the body.

Information on Learning the Dorn Method to help yourself and others you find at the Link: Seminars / Info